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CrossFit The Ville: Monday’s WOD

May 2, 2016

Test Week

Skills test 1: Max Unbroken Double Unders, 3 attempts

Skills test 2: Max Unbroken HSPU’s, 2 attempt

then,

“Mary”  

20:00 AMRAP of:

5-HSPU’s

10-Pistols

15-Pullups

*Friday, Oaks Day, The Ville will close after the 12:00 class. Louisville East will be open for the 4:00 and 5:30pm classes.

*Saturday, Derby Day, The Ville will be closed. CrossFit Louisville East will have a free-to-all Derby workout at 10:00am. All other class times at Louisville East are cancelled.

*Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*Starting the Saturday, May 14th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Sunday’s WOD

May 1, 2016

First day of test week!

Max Height Box Jumps 1-1-1-1-1 (to a one rep max)

Deadlifts 1-1-1-1-1 (to a one rep max)

then,

“Tyler”

5 Rounds for time of:

7-Ring Muscle Ups

21-SDHP’s (95/65#)

*Yoga today at 10:00am.

*Next Friday, Oaks Day, The Ville will close after the 12:00 class.  Louisville East will be open for the 4:00 and 5:30pm classes.

*Next Saturday, Derby Day, The Ville will be closed.  CrossFit Louisville East will have a free-to-all Derby workout at 10:00am.  All other class times are cancelled.

*Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.  Starting the Saturday, May 14th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. 

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Saturday’s WOD

April 30, 2016

*The Ville will be closed today (Saturday) for the Marathon. The 8am class will be held at Louisville East along with 9, 10 & 11am classes. There will be no open gym until 12:00pm other than the 3rd floor fitness area which can be used during classes. East will close at 7:30pm.

Last day of deload week

DB Power Snatch 10-10-10/arm @ 60% 1RM

then,

4 Rounds for time of:

10-KB Power Snatch (5/arm, 53/35#)

20-Double Unders

100ft Single Arm KB Waiters Walk w/Right Arm (53/35#)

10-KB Power Snatch (5/arm)

20-Double Unders

100ft Single Arm KB Waiters Walk w/Left Arm (53/35#)

 

*Starting Saturday, May 7th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Friday’s WOD

April 29, 2016

Rest Day.

*The Ville will be closed tomorrow for the Marathon.  The 8am class will be held at Louisville East along with 9, 10 & 11am classes.  There will be no open gym until 12:00pm other than the 3rd floor fitness area which can be used during classes.  East will close at 7:30pm.

*Starting Saturday, May 7th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Thursday’s WOD

April 28, 2016

Deload Week

DB Bench Press 10-10-10 @ 60% 1RM
&
DB Rows 10-10-10

then,
“Mini Murph”
1/2 Mile Run buy in, then:
50 Pullups
100 Pushups
200 Squats
(broken up any way you’d like)
1/2 Mile Run cash out.
For time.

*Starting Saturday, May 7th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Wednesday’s WOD

April 27, 2016

Deload Week

Dumbbell Step Ups 10-10-10/leg @ 60% 1RM (estimate)

then,

21-15-9 reps each of:

Overhead Walking Lunges/leg (45/25#)

GHD Situps

Squat (holding 45/25# plate)

Calorie Row

For time.

*Starting Saturday, May 7th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

CrossFit The Ville: Tuesday’s WOD

April 26, 2016

Deload Week

DB Push Jerks 10-10-10 @ 60% 1RM

Band Pull Aparts 10-10-10

then,

5 Rounds for time of:

10-DB S2OH (45/30’s)

10-Box Jumps (24/20″)

10-Back Extensions

10-Burpees

*Bonus WOD*

3 rounds for time of:

30-Double Unders

15-Ring Rows

15-Ring Dips

*Starting Saturday, May 7th CrossFit the Ville will have classes at 8:ooam & 9:00am. Louisville East will have classes at 10:00am & 11:00am only. Starting Sunday, May 8th Louisville East’s 12:30 class will move to The Ville.

*The next strength program will start May 10th. Email Eric at fallscitystrength@gmail.com for more info.

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